Having Troble Trusting the C25k Process!!

[MamaCrush]

OK, I'm a Big Girl attempting to fun for the first time in her 50 years of life and will be doing the Mickey's Halloween Fun Run 5K. I began training 7 weeks ago with the C25K walk/run plan. Running the first 90 seconds put me in anaerobic mode!

I have been following the plan faithfully, although I did a couple of weeks twice because I just wasn't ready to move on, so I'm currently in the middle of Week 4 of the plan. I also xtrain 3 days a week, usually on the elliptical. So far I've lost 24 lbs since beginning my training.

Now-- here's my fear. Because I began at such a sub-par fitness level, I don't know if I will reach the minimum 16 mi pace. The race is in 7 weeks On Oct 2. Last night I ran/walked 1.25 miles in 21:30 (17:22 pace). I can tell that I have improved so very much and I'm very proud of myself for dedicating myself to the process. But I do not want to be swept!

Any thoughts or advice?? Pretty please???

 

[swim-mom]

Congrats on starting the plan -

I too started with the C25K - and I even did it twice as I did not run for 8 months due to an injury. When I wanted to start up again, that is what I did too.

First, run for distance - time will come - for example if the plan says 2 miles or 20 minutes.......run for the miles as that part of it will never change. You will always have faster / slower days.

Second - keep going you can do it - being able to run even for a second is a huge accomplishment!!

((P.S. I am sure you will be at 16 mile pace in 7 weeks))

Huge HUG, and keep going!! You never know you may want to do the Princess Half in Feb

 

[FireDancer]

The vast majority of walkers/joggers/runners will have a boost in pace on race day. Part of it is mental, part adrenaline, part your peers or the people cheering on the side pushing you a little harder.

I would recommend finding a local 5K 2 or 3 weeks before the Disney one. This will give you a chance to experience the atmosphere of doing a race and if there are any mistakes you make, and most people do for their first 5K, you have a chance to learn from them before doing the Disney.

Good luck and congratulations on getting this far.

 

[MamaCrush]

Huge HUG, and keep going!! You never know you may want to do the Princess Half in Feb

Funny you should mention the Princess... I've already made DVC reservations for the weekend! It had to be an omen that I was able to book Bay Lake, Magic Kingdom View at 6 months out.. Right ?!?! I haven't registered for the race yet though. Depending on how I do and feel at the October 5K will determine whether I sign up for the Princess Half or the 5K.

Thanks so much for your support! I have been doing the time thus far, so I will definitely begin doing the mileage as you suggest. It feels so good to be making such positive changes in my life.

 

[MamaCrush]

This will give you a chance to experience the atmosphere of doing a race and if there are any mistakes you make, and most people do for their first 5K, you have a chance to learn from them before doing the Disney.

Thank you, Frank, for your response. I always look forward to reading your posts when surfing the boards!

I will see what I can find in the area before Disney. But, in your experience, what are the common "mistakes" new runners make in their first 5K? I would really like to have an idea of what to expect from myself since this whole running world is new to me.

 

[FireDancer]

Thank you, Frank, for your response. I always look forward to reading your posts when surfing the boards!

I will see what I can find in the area before Disney. But, in your experience, what are the common "mistakes" new runners make in their first 5K? I would really have an idea of what to expect from myself since this whole running world is new to me.

Most of the mistakes deal with pace, food, or hydration.

Pace: People either go out too fast or too slow. Many times this comes from too much treadmill training and not enough training out on the streets. On a treadmill you can look at the display for a pace but unless you have a Garmin watch you have to rely on yourself to judge pace out on the street.

Food: The day before and morning of a race is not a good time to try something new. You don't want to have any stomach or intestinal issues when you are pushing your body physically. While it might seem obvious not to try sushi for the first time the night before an event less obvious things like eating fruit for breakfast the first time on race day are also not good ideas. The human body is complex and sometimes things that don't seem like they should matter do. The best way to counter this is to treat some of your training like a race, meaning do it at about the same time in the morning and eat both that morning and the day before what you think you would eat on race day. If you plan on having a bagel and banana on race day do it on training day. Also keep in mind there might be some butterflies on race day that effect how you react to food. If having a banana on race day doesn't effect you but the butterflies on race day make that banana sit badly in your stomach at least you'll know.

Hydration: Sometime people under or over estimate how much hydration they need. Underestimate it and feeling dehydrated will make you slower. Overestimate it and you may end up with a cramp from a full bladder or having to stop and use a rest room which means you have to build in pace to counter that stop. Admittedly this is more of an issue with a longer race then a 5K. Of course in extreme situations over hydration could lead to hyponatremia but that is pretty extreme.

Some less common mistakes to keep in mind are logistical. Leaving too late because you think it will take 20 minutes to get to a race only to hit traffic or have an accident. If the race is downtown you might need to find public parking which requires cash (usually), I've had to run to an ATM before because the free parking was already full when I got there.

I'm sure someone will be along with some other things to look out for and most mistakes aren't really all that damaging but if you are close to the minimum pace even a small mistake could be a big deal so making them ahead of time instead of at the big event is preferred.

This page has some running events in the second half of Sept in your area.

 

[lisah0711]

Hello! Person in same boat as you are -- just turned 50 and going to do my first half marathon in February at the Priness! I've had trouble getting all the way through the C25K, too. I'm just switching over to the Galloway run/walk training schedule and just going to concentrate on getting my miles up for now.

You never know what you can do until you try! With all the strides you have made since starting the program I think that you will have no problem finishing and not being swept. Good luck!

 

[MommyMcQueen]

Hi MamaCrush!

First, Congrats on the weight loss and starting the program. 24 pounds in 7 weeks is outstanding!

I too did the C25K, and I too had moments where it was difficult to "trust the program". I'd look ahead at the next weeks schedule and think there was no way I was going to get through those longer intervals. I was terrified of going from week 2 to 3, as I was barely making it through the 90 second intervals. And going from week 4 to 5 was worse since week 5 really increases your time/distances...I really didn't think I could do it. BUT...you really need to believe that you can do it!!! YOU CAN!!!

Can I ask why you repeated those couple of weeks? I know you said you didn't feel ready, but was it because you were not able to complete the intervals or because they were hard to get through? From everything I read on C25K, if you can complete the intervals then you are ready to move on. If you can't complete the full intervals then repeat that day until you can get through it. For me it never got to a point where it felt easy and I felt ready to move on, I just made myself move onto the next day if I got through it.

I also initially ran for the time, not the distance. Everyone does it a little differently and does what works for them. I wasn't able to do a 5K in 30 min until about a month after finishing the C25K. During the last week of C25K I started running the full distance instead of the time - wanted to do a full 5K, it took me about 33-34 minutes. But to confirm what Frank said - I ran my first 5K the first Saturday after I finished C25K and ran it in 31 minutes - several minutes faster than my best C25K run. Race day you will find yourself really pushing yourself. Good luck and I hope the rest of the program goes well for you!!!

 

[cewait]

Most of the mistakes deal with pace, food, or hydration.

Food and Hydration on a 5k? Not really

ITS ALL PACE and that is what you are having issue with in your current training. The program works and works well. It will get you to a 3.1 mile event and you will make it to the end. I agree with Frank in the sense that you need to follow the plan and you will get the distance. It may not be at a pace that you need but that will come with time. Remember, deconditioning did not occur in an 8 week period - you may not be able to recondition enough to make the pace in time for the race. Do not fret!


Cold splash of water coming....

This is a fun run and while there are minimum pace requirements I challenge you to come to the race and start. There is a great chance that you will make it to the end under the minimum pace requirement. There is a chance you won't. Do not quit now. Start. Do your BEST. Hold your head UP. If you get swept, who cares. Yes it is disheartening but you started and fought the fight.

CONTINUE on the program and work on speed. Enter the holiday 5k's in your area. If you think you want to do the Princess 5k enter NOW. Make it your "A" race. Put your W&D time on the fridge and use it as a tool to motivate yourself throguh the winter as you prepare for your Feb event. Once you run the Feb event put your new time on the fridge and celebrate. You need to then look for the next hurdle. Maybe a local 5k or the Family Fun run in 2012.

Many on this board think I have been an elite runner my entire life. Far from the truth. I too took 6 months to get a 5 k under my belt that I would even mention to friends. I ran a few in secret. Then I started talking them up once I broke 40 minutes. that was 15 years ago. I know some of what you are feeling and I know that to start believing in yourself you must start to see who you want to be.

Now the reward for starting... First Disney usually allows folks a 20 minute pace in a 5k event. NOTE that this is a guarentee as this race uses a public road in the last mile - so they may be a little stricter. It takes courage to start and that is a great victory on your path to the finish.

Train hard and keep your head up

 

[FireDancer]

Food and Hydration on a 5k? Not really

Not for you or me but it could be for someone who is new to it and nervous, especially if it is hot and humid. I agree that it will usually be pace though but didn't want to totally discount the possibility.

 

[cewait]

Not for you or me but it could be for someone who is new to it and nervous, especially if it is hot and humid. I agree that it will usually be pace though but didn't want to totally discount the possibility.

I'll yield that as well as say that I did mean to mention your tieing it to longer events in the original post. Just got in a hurry trying to avoid the cyber police here at the office.

 

[figment82]

hi,
it's been said elsewhere - but just so you know, you will NOT get swept on the Fun run!
I'm a walker, so I struggle with the 16 min mile pace (I've done the tower of terror 13k twice with no problems - it had an 18 min mile - but I'm having nightmares about wine and dine run in october!) Trust me, I understand your fear of getting swept - I'm working too hard at training to accept that golf cart!
But we did the family fun 5k in March for the princess half marathon with Teena, our friend the greeter at the Beach Club, who did the race in her Crocs and hadn't trained at all. At first, we were walking extremely fast to make sure we got to the end - but then we got distracted once we were in the world showcase. LOOK! THERE'S WINNIE THE POOH AND TIGGER AND ALICE AND MARY POPPINS ALL TOGETHER! WE HAVE TO STOP! Etc. It probably took us well over an hour to get to the finish and we were FAR from the last people to cross the line.

I in NO WAY mean to discourage you from training your heart out for this race - there are plenty of people that ran full out and used it as their warmup run for the half marathon the next day! I just want to make sure you don't psyche yourself out too much - you WILL finish, you will not get swept, and you will have a blast doing it!

(and then you'll get addicted and do the Princess with us...)

 

[Embroidery Grandma]

Hi MamaCrush,

I know what you mean about being swept.

I am 60 this year and never really did anything like this. I am heavy set and had a severe brain concussion with bleeding in 07 from a car accident but decided to do last year 5K. in January. I only can walk. My husband and I did alot of walking but did not really worry that much about the time not realizing the whole 5K stuff. I made sure when I started that I was not the last one in the walking coral. We finished at 1:04 and were not the last ones crossing the finish line. I got hooked.
This year we are training for the January 1/2 and my husband is going to do the Goofy. In the begining I was only at a 20 min pace but have gotten up to 16 min pace. I can not hold the pace for the entire 1/2 marathon yet but I can do it for the first leg of the wine and dine relay. We have walked up to 8 miles but at a 18 pace. Time will come by January.
Everyone on the board gave me alot of support to just keep going and I feel good with how we are progressing. It does help that my husband and I are doing it together.
Just keep going and you will be fine. Looking forward to meeting you before the W & D. Remember we do have a meet on Friday at AKL in the lobby.

Kathy

 

[escape]

--> what everyone else said

I think you're smart to try for a 5K instead of going all out and doing a half for your first race ever like some of us do.

I'll let you in on a little secret...I couldn't do a 16-min pace until two months before my first half. As I started shedding pounds, the pace eventually came and I was maintaining it throughout the miles. I had to work hard at it. I stayed the course like you are doing. Don't give up or get discouraged. Keep going. Like Coach Charles said, keep your head up high. I credit the people on this board for helping me get through it. Honestly! If it hadn't been for these folks, I would have packed it in. It was harder than anything I've ever done - physically, that is. And, you have your own built in fan club - US WISHERS! Woohoo! We'll be out there cheering for you. That will get you pumped up, trust me. Let us hear from you concerning your training! You're not alone in this process. That's the beauty of the WISH team.

 

[MamaCrush]

I am COMPLETELY overwhelemed with the encouragement and advice! It's so heartwarming to know I'm not in this alone!

FIREDANCER: Thanks so much for that link to area events. There's two on 9/11 that are very close to my home, so I'm seriously considering one of them. By the way-- my only exposure to these races is reading here about the ones at Disney, and of course they set a minumum pace. But the outside Disney races I've looked at in my area do not specify a minimum pace. Is this normal, or is there an minimum pace that is considered standard for 5K's??? I really like the idea of my starter race not having any pace requirements. It would probably be more forgiving of my learning curve!

LISAH0711: Thanks for the tip on the Galloway run/walk schedule. I haven't looked into yet. Generally, what are the differences you've noticed so far?

MOMMYMcQUEEN: Thanks for sharing your experience with the program. I have one more day to Week 4, and I'm going to go for distance rather than time, just to see where that puts me. I'm a bit nervous now for moving up to Week 5! It's nice to know that you made the jump! Basically, I think the reason I didn't move up those couple of early weeks was because I started experimenting off the program. For example, I'd run for as long as I could before walking for 2-3 mins, then run as long as I could again. I don't think it hurt me, but it did kind of take my focus off the goal, so I recommited to the C25K program rather than just winging it!

COACH CHARLES: Wow. I can now see why you're a coach. Not only are you quite knowledgeable and experienced, but you have a great pep talk skills. As soon as I finished reading your post I wanted to lace up the running shoes and hit the pavement. And the part about not telling your friends-- I would never have imagined that you did that! And it's something we have in common. Only my DH and two kids know I'm training! And that's only because they live with me! I feel as if this is a personal journey and I don't want to bog it down with opinions and advice that is sure to come from my non-running friends (which are all of them). And I'm not going to quit training, regardless of what may or may not happen with my pace in October. If I were tempted, I wouldn't for the very fact I would be setting a horrible example for my two children. But most of all, I wouldn't quit because I love how I feel about myself for doing something I've always considered beyond my reach.

FIGMENT82: Thanks for sharing your 1hr+ pace at the Princess 5K! That, and Coach's assurances, have truly put my mind at ease. It's still my personal goal to reach (and dare I say, break???) the 16 min minimum pace!

EMBROIDERY GRANDMA: Wow. How dare I worry about my 50 year old body that has never been through the trauma you have!! Great advice about corral placement. Obviously I'll be in one of the back corrals since I plan to run/walk, but I guess I can try to be at the front of my assigned corral to buy myself a bit of time. My DH has offered to run with me, but this is really something I want to accomplish on my own. But I most certainly will be looking for his cheering and smiling face as I go by! And I'm really going to try to make the AKL meet.

ESCAPE: Good point on the shedding pounds impact on pace. Just more incentive to turn a blind eye to temptation!


Again, thanks so much everyone. Disers really are the best!

 

[Embroidery Grandma]

MamaCrush
We are doing the Space Coast 1/2 marathon (Nov. 28) as our first 1/2. They do not have a pace and like you, we decided this would be the best for us without the pace requirement. We still hope to keep a Disney pace but if not at least we still have time to work on the pace.
Just keep working at it and it will come. We all encourage each other and it really helps

Kathy

 

[elanorasmom]

MamaCrush -

I'm in week 4 of the C25K (Cool Running) and just wanted to post some support!

Just take it one run at a time. For me, using the C25K podcasts on ITunes has really helped keep me on track. Every running day I just say to myself as I plug in my headphones that I am just going to try my best to do that day's running schedule. Sometimes I'm disappointed that it is time to take a walk break, sometimes I am overjoyed to hear that little voice telling me to start walking.

Congrats on doing the 5K and all your hard work so far!!!

 

[MamaCrush]

After such wonderful encouragement and advice, I approached yesterday's Week4/Day 3 workout with new enthusiasm. And it paid off! As many of you suggested, I went for the distance, not the minutes. My first mile was at a 15:23 pace (!!!! ) and I finished running 1.98 miles total at 31:12, making my average pace 15:40!! That is the furthest I've gone and certainly the fastest (see post #1).

I still have a long way to go in the next 7 weeks, but I am encouraged that I will indeed be able to make the 16 min/mile minimum pace. Thank you all so very much!

 

[cewait]

After such wonderful encouragement and advice, I approached yesterday's Week4/Day 3 workout with new enthusiasm. And it paid off! As many of you suggested, I went for the distance, not the minutes. My first mile was at a 15:23 pace (!!!! ) and I finished running 1.98 miles total at 31:12, making my average pace 15:40!! That is the furthest I've gone and certainly the fastest (see post #1).

I still have a long way to go in the next 7 weeks, but I am encouraged that I will indeed be able to make the 16 min/mile minimum pace. Thank you all so very much!

Ya know if the race were next weekend I would say you have it IN THE BAG. The additional 6 weeks are just icing on the cake.... OK beybe not a good cliche..... water under the bridge.

Keep at it and soon you will be at a 5k in 45 minutes.